Mixing Weights And Plyometrics For Maximum Results (Throws)

By Meg Ritchie-Stone Appalachian State University

FROM: Proceedings of the International Track
& Field Coaches Association

Definition and Purpose

Using Hartmann and Tunnemann's
definition of strength training it is defined as "a person's capacity to use
muscular activity (enhanced by the use of weights) to exert resistance on
external forces in order to overcome these
forces." When we mix weight training and
plyometrics the purpose is the enhancement of speed - strength. We are concerned
not just with the application of force but the rate of force development. Speed
strength deals with the "amount of internal strength which the neuro-muscular
(the body's electrical system) is able to mobilize per unit of
time."Speed. Strength is the basis of
high level performance in Track and Field. For the purpose of this talk I shall
refer to speed strength as Explosive
Strength. There are some pre-requisites
that must be developed in order to make this mix of plyometrics and weight
training and to work at maximum efficiency. Let us deal with one at a time
before mixing these training regimes.

Weight Training

Classic periodisation even in the most elite level athlete is
a period of high volume weight training, with no emphasis at all on
plyometrics, must exist in order to create the physiological environment for
speed strength work.

In the most elite athlete, the period of high volume work may
only be 3 weeks at the very beginning of the preparation phase, nevertheless
it is a very important ingredient in the development of explosive strength.
Research has shown this to be the case.

High Volume work can be defined as 4 to 6 sets including the
warm up sets and reps from 8 to 15. During this high volume period there must
be No Plyometric work included, as this inclusion will lead to overtraining
and injuries.

After this high volume period we must consider the type of
weight training exercises which will encourage the enhancement of explosive
strength. The following list of exercises are among the best:

Assistance Exercises

PULLS FROM THE FLOOR

(SNATCH & CLEAN

SHRUGS

(VARIATION OF GRIP)

ROMANIAN DEAD LIFTS

HAMMER TWIST

PRESS BEHIND NECK

(STANDING & SEATED)

PUSH PRESS

(STANDING & SEATED)

SWING LEG SQUAT

STEP UP

HYPEREXTENSION

GLUTE HAM RAISE

OVERHEAD SQUATS

SINGLE LEG
SQUAT

Full Lifts

SNATCH

FRONT SQUATS

POWER CLEAN

BACK SQUATS

SQUAT CLEAN

CLEAN &
JERK

Plyometrics

Plyometrics refers to human
movement that involves an eccentric (lengthening) muscle contraction immediately
and rapidly followed by a concentric (shortening) contraction. This is often
referred to as the stretch-shortening cycle. The phase between these two
contractions is referred to as the amortization phase. Energy stored during the
eccentric phase is partially recovered during the concentric phase. In order to
best use this stored energy the eccentric phase must be rapidly followed by the
concentric. A sprinter's contact time on the
ground is in the region of 0.0084 of a second and a high jumper may spend as
little as 0.12 seconds on the ground at take-off. A great deal of force must be
generated in this brief period of time. Through the correct use of plyometric
exercises this rate of force development can be enhanced. High volume plyometric
workouts will not enhance speed development. What are we trying to
accomplish?

Shorten the time spent in the amortization
phase

Decrease the time spent on the ground yet generate
maximum force

Research shows that athletes involved
in explosive strength types of sports such as track and field, spend very little
time on the ground, yet generate a great deal of
force. Many authorities have attempted to
standardize and categorize plyometric exercises and references are provided at
the end of these notes for further research.

Words of Caution

Plyometric exercises are probably the most overused exercises
generally in the training program. Overtraining the neuromuscular system can
be very difficult to recognize and leads to problems.

In the highest volume of training, it is advisable to omit
these exercises from the training program altogether and use speed sets in the
weight program in preparation for the speed strength mesocycle.

Plyometrics are anaerobic activities and must be used as such
as in weight training. Endurance involving aerobic work is serving no
functional purpose.

The purpose of placing plyometrics in the training
program is to enhance speed and rate of force production. This cannot be done
in an endurance setting.

Use plyometrics activities and limit the use and work on
speed of movement.

Many authorities have placed qualifications upon the use of
plyometric training for example:

Anyone using plyometrics should first be able to squat 1.5
times their body weight.

Research tells us that children engage in plyometric
activities all the time without this qualification, therefore the wisdom of
the coach and close observation of the state of training of the athlete are
pre- requisites to the use of this type of training.

Weight Training and Plyometrics in
Combination

Having described the type of weight
training exercises involved (see examples) and having looked at the purpose of
plyometric training, we now have the background knowledge to blend these
training modalities. This blend of training
should be used in the speed strength mesocycle in the specific preparation,
precompetition or competition phases of training.

Weight Training and Plyometrics

The neuromuscular system must be
continually stimulated in anaerobic activities. Knowledge of bioenergetics and
the neuromuscular system is yet another prerequisite to understanding the theory
behind what you want to accomplish in a particular training period.